connect.garmin.com/activity/76240734
i ran a couple of miles tonight with my wife after work. she is on the next workout in the couch to 5K program, so she needed a 25-minute run. she did well and kept going the whole time. she hasn't run for this long in awhile. it was nice this afternoon, if just a bit windy and cold.
Wednesday, March 30, 2011
coon massacre
connect.garmin.com/activity/76142012
brrrrr! it was cold a cold 34 degrees out this morning when i took off on my westbound journey. the wind was fairly calm for kansas, so, thankfully, there wasn't much of a windchill. i took it pretty easy today. my legs were still a bit fried from my 10K PR yesterday afternoon. there wasn't a bit of *pop* in them. i started around 6:30 in the dark and rode until around 8:00 since school's out today and i didn't have to fix an early breakfast for the family. i turned around in danville and rode back to the top of drouhard hill, then doubled back to danville before returning home. nothing terribly exciting to report. no dogs chasing me. no close calls with cars. there was a raccoon massacre on the bridge of the chicaskia. three bloody barely recognizable heaps of fur and guts were all that was left.
brrrrr! it was cold a cold 34 degrees out this morning when i took off on my westbound journey. the wind was fairly calm for kansas, so, thankfully, there wasn't much of a windchill. i took it pretty easy today. my legs were still a bit fried from my 10K PR yesterday afternoon. there wasn't a bit of *pop* in them. i started around 6:30 in the dark and rode until around 8:00 since school's out today and i didn't have to fix an early breakfast for the family. i turned around in danville and rode back to the top of drouhard hill, then doubled back to danville before returning home. nothing terribly exciting to report. no dogs chasing me. no close calls with cars. there was a raccoon massacre on the bridge of the chicaskia. three bloody barely recognizable heaps of fur and guts were all that was left.
Tuesday, March 29, 2011
6.39 miles in 52:06
connect.garmin.com/activity/76051025 my goal this afternoon was to get back in the running for the elite eight in the march miles madness challenge. i was way behind and needed a good 10K just to get into eighth place. my daughter was going north to practice on the grand piano at the church where she will perform her senior recital this sunday, so i hitched a ride out to the six and half mile mark and ran back to town. my first mile was just under 8 minutes. the second 8:21. the third 8:24. just before three miles i squeezed some gu into my mouth and swallowed. it must've worked. my splits for the next miles just kept getting better and better. mile 4 was 8:04. mile 5 came in at 8:06. mile 6 a quick 8:02. the final 0.2 miles to a 10K were at 7:59 pace. my 10K time: 50:32! that's the fastest i've ever run one. i quietly aimed for a sub-50 10K at the beginning of the year, thinking i'd be lucky to get it. now i'm confident it will fall...if i have a course like this one - all downhill with the wind at my back. call it cheating if you want. i call it strategy! i slowed my pace after hitting the 10K mark and stopped a couple of blocks from home to walk in.
5.01 miles in 43.34
connect.garmin.com/activity/75981245 i'll spare you some of the details, but this run was not the best ever for me. i made it about a mile and a half before i started having intestinal issues. i pressed on thinking it would go away, but it just got worse. i should've turned around and headed for home, but i'm kind of stubborn. i set out to run five miles. i was going to run five miles! so i did. i even picked up the pace a bit at the end. glad all runs are not like this one!
Monday, March 28, 2011
2.10 miles in 16.02
connect.garmin.com/activity/75760835 it got cold again. the clouds came in. i felt lethargic. didn't want to run or ride. i hated that feeling so i ran anyway. pushed pretty hard. take that stupid blahs!
Saturday, March 26, 2011
10.01 miles in 1:34:03
connect.garmin.com/activity/75225239
i woke up five minutes before my alarm was set to sound reveille, got out of bed quietly and felt my way to the bedroom door. i fumbled around a bit trying to locate everything in the tight quarters which is my in-laws’ bathroom. i had to pull nearly all my gear out to find my socks and get started dressing.
once i was in my full get up, i headed to the kitchen and grabbed a banana. i snooped around a little as i enjoyed the squishy sweetness of the fruit, but couldn’t find anything else portable to eat, so i headed out the door.
all the way up to gorun, it rained. big drops. little drops. by the time i reached the dillon’s marketplace at maize and 21st, a steady, drizzly mess had settled in. i snatched some Gatorade off the shelf and a couple powerbars, then drove the remaining four or five blocks to gorun.
it was 5:55 when i pulled into the parking lot. empty! not one car was there for the 6:00 meet up. i wondered if they’d called things off due to the weather. i drove back to dillon’s to see if anyone was there. no dice. i drove back and found two cars in gorun’s lot. a short time later a couple more cars pulled in.
at just after 6:00, a two or three car caravan left for the fabled kingman hills. i’d read posts about this route, but never had the chance to run it. i sat excited and nervous in the back seat of Fernando and Karlee M.'s honda as the miles fell behind us.
we turned off on ks-17 and headed south a few miles, then turned west on se 10th avenue. we followed the sandy thoroughfare until we reached the rural water tower at the top of a hill, our start/finish line. fernando pulled to the side of the road and, after gathering all my stuff, i jumped out.
there were seven or eight of us all together when we started running, a small crowd for a saturday i was told. two strong runners shot of the front immediately while the rest of us gave our legs a chance to get used to the terrain. the pace was conversational. i talked with tom s. without too much heavy breathing. then the climbs began. the hills, small rollers, came one after another after another in rapid succession. after two and a half miles, i fell off the pace, my belly doing strange and wondrous things I did not know it could do. no nausea, just weirdness. Marcello, an argentinian by birth, dropped back with me and we talked about this and that until, at around three and a half miles out, marcello sped up to catch the others who were going for ten miles.
when kevin s’s turnaround and the four-mile mark met up, i decided i’d had enough. rather than continue on, i decided to finish out eight and call it a day. i just felt too lousy to keep on trudging along. kevin held back and talked with me for a mile or so, making sure i knew how to get back to the cars, then he was off to the races. he had to get back to gorun to open at 10:00.
i ran on alone, feeling icky. i downed a tri berry gu and drank some gatorade. i somehow kept moving. less than a mile later, i downed a blueberry pomegranate roctane and drank some more. in a little bit, everything changed. my legs and lungs perked up and i was able to pick up my pace again. kevin was still in sight, so i locked my eyes on his back and let him pull me home.
when i made it up the final hill, i was feeling strong, so i decided to turn around and run back toward the ten-milers, thinking i might be able to get in ten after all. i ran down the first hill and up the next and just before my garmin read nine miles, i passed the remaining threesome. i ran on down the hill and turned around. less than a mile to go!
the last mile was up, then down, then up and i ran with all the power i could muster. i ran clear up to the water tower where the others were stretching and talking. i ran passed them and then passed fernando resting in the car. i didn’t stop until i heard the ten mile alarm. I hit stop and slowed to a walk. i walked up to the intersection, then turned back toward the impromptu parking lot. my legs carried my wearied body back to the others. i stopped and talked with tom and gene and karlee while I downed the rest of my gatorade while i cooled down. it didn’t take long. in fact, with temps in the mid 30s, i shot right passed cooled down to chilled.
back at the car, fernando took a quick shot of karlee and me with my camera, then we piled in for the trip back to gorun.
i woke up five minutes before my alarm was set to sound reveille, got out of bed quietly and felt my way to the bedroom door. i fumbled around a bit trying to locate everything in the tight quarters which is my in-laws’ bathroom. i had to pull nearly all my gear out to find my socks and get started dressing.
once i was in my full get up, i headed to the kitchen and grabbed a banana. i snooped around a little as i enjoyed the squishy sweetness of the fruit, but couldn’t find anything else portable to eat, so i headed out the door.
all the way up to gorun, it rained. big drops. little drops. by the time i reached the dillon’s marketplace at maize and 21st, a steady, drizzly mess had settled in. i snatched some Gatorade off the shelf and a couple powerbars, then drove the remaining four or five blocks to gorun.
it was 5:55 when i pulled into the parking lot. empty! not one car was there for the 6:00 meet up. i wondered if they’d called things off due to the weather. i drove back to dillon’s to see if anyone was there. no dice. i drove back and found two cars in gorun’s lot. a short time later a couple more cars pulled in.
at just after 6:00, a two or three car caravan left for the fabled kingman hills. i’d read posts about this route, but never had the chance to run it. i sat excited and nervous in the back seat of Fernando and Karlee M.'s honda as the miles fell behind us.
we turned off on ks-17 and headed south a few miles, then turned west on se 10th avenue. we followed the sandy thoroughfare until we reached the rural water tower at the top of a hill, our start/finish line. fernando pulled to the side of the road and, after gathering all my stuff, i jumped out.
there were seven or eight of us all together when we started running, a small crowd for a saturday i was told. two strong runners shot of the front immediately while the rest of us gave our legs a chance to get used to the terrain. the pace was conversational. i talked with tom s. without too much heavy breathing. then the climbs began. the hills, small rollers, came one after another after another in rapid succession. after two and a half miles, i fell off the pace, my belly doing strange and wondrous things I did not know it could do. no nausea, just weirdness. Marcello, an argentinian by birth, dropped back with me and we talked about this and that until, at around three and a half miles out, marcello sped up to catch the others who were going for ten miles.
when kevin s’s turnaround and the four-mile mark met up, i decided i’d had enough. rather than continue on, i decided to finish out eight and call it a day. i just felt too lousy to keep on trudging along. kevin held back and talked with me for a mile or so, making sure i knew how to get back to the cars, then he was off to the races. he had to get back to gorun to open at 10:00.
i ran on alone, feeling icky. i downed a tri berry gu and drank some gatorade. i somehow kept moving. less than a mile later, i downed a blueberry pomegranate roctane and drank some more. in a little bit, everything changed. my legs and lungs perked up and i was able to pick up my pace again. kevin was still in sight, so i locked my eyes on his back and let him pull me home.
when i made it up the final hill, i was feeling strong, so i decided to turn around and run back toward the ten-milers, thinking i might be able to get in ten after all. i ran down the first hill and up the next and just before my garmin read nine miles, i passed the remaining threesome. i ran on down the hill and turned around. less than a mile to go!
the last mile was up, then down, then up and i ran with all the power i could muster. i ran clear up to the water tower where the others were stretching and talking. i ran passed them and then passed fernando resting in the car. i didn’t stop until i heard the ten mile alarm. I hit stop and slowed to a walk. i walked up to the intersection, then turned back toward the impromptu parking lot. my legs carried my wearied body back to the others. i stopped and talked with tom and gene and karlee while I downed the rest of my gatorade while i cooled down. it didn’t take long. in fact, with temps in the mid 30s, i shot right passed cooled down to chilled.
back at the car, fernando took a quick shot of karlee and me with my camera, then we piled in for the trip back to gorun.
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